1.5 pood (53lb) KB. 1 pood (35lb) KB. These were all that were used for this day. My friend and I wanted to measure our power output over a duration. 1pood Halos', Clean and Press, and Alternating Snatches. 2 rounds of 10 reps each to warm-up. 10 mine Snatch Test: 158 reps total in 10 mins. That...

-3 mile Free Run (7.2 mph at 1.5 incline) -5 rounds of 18 reps on Wide grip Pull-up. 5 mins max Push-up. -Stability Ball Squats (use a smith machine and a friend to help if you have never done this before. Recommend you find a CHEKy or someone with the same methods before attempting.) 3 rounds of 20...

5 mile repeats today. 1/4 mile Jog 1/4 Sprint 1/4 Jog 1/4 Sprint 1/2 Jog 1/2 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1 mile open run (any speed/pace) 1 mile recovery jog. TRX Atomic Push-ups: 3 rounds of 20 reps. TRX Single Leg Squats: 2 rounds of 15

This was a program my coaches want me to get much better at in the coming month for time and performance. Take each pair of movements for 3 rounds of 45 seconds for each movement. Preferred to be done with a pair of KB's but if you only have one, then split the time between each side. Clean &...

3 mile run 7.2 mph at 1.0 incline Start at 5 mph and increase by .5mph every 5 mins. 2. 5 minute rounds of Focus Mit Training Basics: Straight punches, hooks, 2 and 3 punch combos, dodging and ducking. 1 rounds of EDT circuit. - Bench press 135 for 12 reps: 60% of max weight - Cable Horizontal Rows 15...

The count down is less that 6 weeks away. I'm looking forward to seeing where I stand with some of the best. It will be a blast for sure. Nothing heavy today, I ended up doing the PT workout yesterday twice. 30 min run. Stable run at 7.6 mph at 1.5 incline. Interval Training tonight: 1/4 mile sprint...

After taking the whole week off, (I intended to take only the weekend but I had more pain and fatigue in connective tissues in arms, legs) I was ready and relaxed to start again. Time is slowly slipping away from me but I feel confident and ready! Here we go. 3 mile warm-up: 22 mins at 2.0 incline on...

I saw this thread and I thought I would share with some pain of my own. This was a test workout for myself as well as a birthday gift to myself. Cheers! 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip each round...

Ok so here goes a max test day for this past months work. Re-test in another 30 days. (I might even put this in for the Work Out of the Week section for feedback.) 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip...

This is a day I want to forget, very hard considering my connective tissue on my arms opposite from my elbows are sore and tight. Tried myofacial release but only temp relief. We'll see how they recover this weekend. Pull-ups Regular grip: 2,4,6,8,10,8,6,4,2 Reverse grip: 2,4,6,8,10,8,6,4,2 Close...